“How to Combat Asthenia with Proper Nutrition and Lifestyle”

Asthenia is a state of intense and prolonged fatigue that diminishes the capacity for physical and mental effort, but without a cause-and-effect relationship that could be associated with effort.

Asthenia usually occurs at the transition between seasons, especially during spring. Thus we can name the winter diet as one of the main reasons, which creates a favorable environment for the appearance of asthenia. The winter diet is higher in fat, higher in calories, and lower in fresh fruits and vegetables, leading to toxin build-up, mineral depletion, and vitamin depletion in the body.

Asthenia is recognized by the frequent symptoms that do not disappear after rest, such as exhaustion, lack of tone, decreased intellectual work capacity, headache, drowsiness, palpitations, nervousness, restlessness, irritability, decreased attention, decreased memory capacity, loss of appetite, lack of energy, etc.

To remedy the situation, first of all it is necessary to rebalance the body by bringing an adequate intake of vitamins (especially those from the B complex and vitamin C) and some trace elements (especially iodine, iron, manganese, selenium, phosphorus and copper) . Exposure to sunlight is also important for activating vitamin D in the body.

Nutritional recommendations in case of asthenia

Gyongy Tașcau, nutritionist at the Arad County Emergency Clinical Hospital, recommends a rebalanced diet with three main meals and 1-2 snacks per day; adequate consumption of fresh fruits and raw vegetables; sweetening smoothies with a teaspoon of honey, half a banana or 2-3 pieces of dates without seeds; when preparing salads, it is recommended to replace vinegar with lemon juice, which is a good source of vitamin C; the consumption of salads, which can be enriched with 1-2 tablespoons of raw seeds, such as sunflower seeds, pumpkin seeds or with 1-2 teaspoons of flax seeds, sesame or hemp seeds; for more efficient absorption, these seeds can be ground before adding them to salads; food diversification and balanced consumption of nutrients; alternating use of different types of oil, the most beneficial being cold-pressed (olive oil, flax, hemp, pumpkin, walnut, etc.).

General recommendations

Asthenia can be combated by increasing the consumption of fresh vegetables (lettuce, nettles, chickpeas, parsnips, parsley, peppers, cabbage, mallow, rhubarb, spinach, cauliflower, broccoli), increasing the consumption of fruits, especially those with a high vitamin C content (apples, citrus fruits, sea buckthorn, rose hips, currants, strawberries, goji berries, blueberries, strawberries, cantaloupe), a cure with vitamin and mineral supplements, increasing fluid consumption (1.5 – 2 liters per day – water, unsweetened herbal teas, fresh vegetable or fruit juices), rest (at least seven hours a night for adults), exercise (walking, cycling, swimming).

Adapting a proper lifestyle, combining proper nutrition, outdoor movement with positive thinking can significantly reduce stress, symptoms of asthenia and support the body that is so exposed during this period to environmental changes and factors.

This article is intended for guidance and cannot replace a specialist consultation. If you experience various signs, symptoms, consult a medical specialist. Also, these recommendations do not replace the medication prescribed by your doctor.

Gyöngyi Tașcau

Nutritionist and dietician – Arad County Emergency Clinical Hospital